Tuesday, June 25, 2013

Sample protocol of Undulating Periodization - The Best Way to Build Muscle

Table 1. Sample protocol of Undulating Periodization in a 16-week mesocycle (Kraemer & Fleck, 2007)
The protocol uses a 6-day rotation
4 sets of 12 to 15RM
4 or 5 sets of 1 to 3RM
4 sets of 8 to 10RM
Power day
3 or 4 sets of 4 to 6RM
2 sets of 12 to 15RM
Active rest
For 2 to 3 weeks after the 16-week mesocycle is completed

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